Recipes

Introduction to WOMEN AND PAIN | Table of Contents | Recipes | About Karen Baar

All recipes copyright 2001 Mark Allen Young, MD

Asian Broccoli, Cauliflower with Noodles
Black Bean Chunky Chili
Caribbean Salmon
Citrus Butternut Squash
Easy, Healthy Baked Beans
Gingered Tofu with Red Pepper
Lentil Curry Supreme
Mediterranean Lentil Health Salad
Marvelous Millet Pilaf
Polenta Fiesta
Quinoa Pilaf
Sesame Asparagus and Red Cabbage
Spanish Tofu Carrot Salad
Southwest Succotash
Viva Buckwheat Kasha Pasta
Winter Tofu Ratatouille Dinner

Lentil Curry Supreme
Lentils are very high in fiber, manganese, pantothenic acid, vitamin B6, zinc and folic acid. They have mild diuretic properties that are helpful for joint pain and arthritic conditions. The garbanzo beans are a good source of calcium, B vitamins and fiber.
2 tablespoons olive oil
1 onion, chopped
10 ounces frozen peas
1 cup diced carrots
_ cup parsnip, diced
_ cup garbanzo beans
2 teaspoons curry
1 teaspoon cumin
1 teaspoon garlic powder
_ teaspoon coriander
_ cup green or red lentils (soaked)
_ cup brown rice
2 1/2 cups water
1. In a saucepan, sauté onion in olive oil until translucent. Add peas, carrots, parsnip, garbanzo beans and spices.
2. Add water and bring to a boil.
3. Immediately, add rice and lentils, mix, lower heat and cover pot. Simmer at low heat for 40 minutes. Serves 4.

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Mediterranean Lentil Health Salad
The red and green peppers provide an abundance of vitamin C and vitamin A. The garlic and onion contain allyl sulfides, compounds that help eliminate toxins and carcinogens from the body. Lentils and garbanzo beans are rich in amino acids, calcium, folic acid, zinc, B vitamins and fiber.
Salad:
1 cup cooked or 1 can red lentils, rinsed
1 cup cooked or 1 can garbanzo beans, rinsed
1 red pepper, diced
1 green pepper, diced
1 cucumber, diced
_ cupped chopped green onion
2 plum tomatoes, chopped
Dressing:
1/3 cup olive oil
2 tablespoons lemon juice
1 teaspoon onion powder
2 cloves garlic, crushed
1 teaspoon cumin
Dash of pepper, to taste

1. Combine all salad ingredients in a bowl and toss.
2. In a small bowl, whisk together the olive oil, lemon juice, cumin, garlic and pepper.
3. Pour the dressing over the salad and mix well.
4. Cover and refrigerate for at least an hour before serving.
5. Arrange whole leaves of green lettuce on individual salad plates and spoon salad over the lettuce. Serves 4 to 6.

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Marvelous Millet Pilaf
Millet is very easily digested because it is a gluten-free grain. It is also a good source of iron, manganese, magnesium and essential amino acids, such as tryptophan and phenylalanine. This recipe also has broccoli, which is rich in calcium, zinc and vitamin A, and is the vegetable highest in vitamin C.
2 tablespoons olive oil
1 onion chopped
3 cloves garlic, minced
_ cup green onion, chopped
1 sweet potato, diced
1 _ cup broccoli, chopped
1 cup millet
2 _ cup water

1. Sauté the garlic and vegetables in the olive oil for three minutes.
2. Add water and bring to a near boil.
3. Stir in the millet, cover the pot and lower heat.
4. Simmer at low heat for 35 to 40 minutes. Serves 4.

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Polenta Fiesta
Corn meal is very high in fiber. The red pepper contains high levels of vitamins A and C. Tomatoes are rich in lycopene and vitamin C. Garlic contains allicin, which has been shown to regulate blood lipid and cholesterol levels.
Crust:
2 cups unbleached flour
1 cup corn meal
_ teaspoon salt
_ teaspoon baking powder
_ cup olive oil
_ cup water
2 eggs
Topping:
1 cup red onion, chopped
3 cloves garlic, minced
1 red pepper, diced
1 green pepper, diced
10 ounces frozen corn
1 _ cup mild salsa or tomato sauce
2 teaspoons cumin
1 can garbanzo, navy or kidney beans

1. Preheat oven to 350º.
2. In a bowl, mix all of the ingredients for the crust with a fork until a dough forms. Press it into the bottom of a rectangular baking dish.
3. Warm a tablespoon of olive oil in a saucepan, and then mix in the topping ingredients.
4. Cover the saucepan and simmer for about five minutes.
5. Spoon the contents of the saucepan over the crust in the baking dish and bake for 40 minutes. Serves 6 to 8.
Easy Cranberry Walnut Salad
Cranberries contain bioflavonoids that act as antioxidants and anticarcinogens, and have many other protective roles in the body. Pineapple supplies the enzyme bromelain, which assists in protein digestion. Walnuts are a good source of vitamin E and essential fatty acids.
1 16-ounce can whole cranberries
1 15 _-ounce can crushed pineapple in its own juice
1 cup chopped walnuts

1. Mix together all ingredients in a bowl.
2. Chill in the refrigerator and serve as a refreshing side dish. Serves 4.

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Winter Tofu Ratatouille Dinner
The combination of beans and rice, complimentary proteins, provides a full array of balanced essential amino acids. Tofu, a very nutritious meat alternative, provides calcium and vitamin E. It is also rich in the phytochemicals called isoflavones and saponins.
2 tablespoons olive oil
1 large onion, diced
3 cloves garlic, minced
2 zucchinis, sliced thickly
1 eggplant, cut in chunks
3 plum tomatoes, diced
1 red pepper, cut in slices
1 green pepper, cut in slices
1 14-ounce can low-sodium stewed tomatoes
1 teaspoon basil
1/2 teaspoon oregano
1 tablespoon chopped fresh parsley
10 ounces firm tofu, cut into large chunks
1 can garbanzo beans, rinsed and drained
3 to 4 cups cooked brown rice

1. Gently heat olive oil in a large pot.
2. Stir in eggplant and cook for three minutes.
3. Add the onions and zucchini, stir, and cook for three more minutes.
4. Stir in the rest of the ingredients and bring to a near boil.
5. Stir once more, reduce heat, then cover the pot tightly and simmer for 25 minutes, or until all the vegetables are soft.
6. Serve over cooked brown rice. Serves 4 to 6.

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Asian Broccoli and Cauliflower with Noodles
Broccoli and cauliflower are members of the cruciferous vegetable group, which contains the protective phytochemicals indoles and isothiocyanates. These vegetables are also rich in vitamin C, as well as Vitamin A, iron, calcium and folic acid. Ginger is a powerful detoxifier and has many health benefits.
2 cups broccoli florets
2 cups cauliflower florets
1 cup celery, thinly sliced
1/2 cup green onions
4 cloves garlic, minced
2 tablespoons toasted sesame oil
2 tablespoons low-sodium soy sauce
1 tablespoon fresh ginger, finely chopped
1 teaspoon honey
8 _ ounces Japanese soba buckwheat noodles, cooked and drained
1. Heat oil and soy sauce in a large, heavy frying pan over medium-high
heat.
2. Add the garlic, ginger, honey and celery, and stir-fry for 30 seconds.
3. Stir in the broccoli and cauliflower, and stir-fry for three minutes, or until
tender-crisp.
4. Stir in the soba noodles until evenly coated with sauce, about
one minute. Serve immediately. Serves 4.

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Southwest Succotash
Soybeans are rich in essential amino acids, vitamins B12, B2, and B6, zinc, magnesium, and calcium. Corn is very high in fiber.
2 tablespoons olive oil
1 onion, chopped
2 garlic cloves, minced
3 tablespoons chopped fresh cilantro
2 cups frozen edamame beans or sweet soy beans
10 ounces frozen corn
1 cup chopped tomatoes
2 tablespoons lemon juice

1. Heat oil in a saucepan.
2. Add onion and garlic, and sauté until onions are clear.
3. Add remaining ingredients, cover and simmer on low heat for twenty minutes. Serves 4.
Savory Fish with Ginger
Salmon is rich in vital nutrients, including omega-3 polyunsaturated fatty acids, essential amino acids, vitamin B12, vitamin E and zinc. Ginger is a powerful detoxifier and antioxidant.
4 salmon fillets
_ cup low-sodium soy sauce
_ cup mirin
1 teaspoon black pepper
_ teaspoon coriander
3 tbsp soy sauce
3 tbsp mirin
2 cups bok choy stalks and leaves, sliced into 1 inch pieces
_ cup sweet onion, chopped
2 tbsp olive oil
2 tbsp grated, fresh ginger
2 tsp honey
6 cloves garlic, minced

1. Marinate fish overnight, or at least one hour before cooking, in the _ cup soy sauce and _ cup mirin.
2. Heat the olive oil in a skillet and add the ginger, 3 tablespoons mirin, 3 tablespoons soy sauce and honey, mixing well.
3. Add the garlic and onion, and sauté over medium-high heat, stirring frequently until onions are translucent.
4. Add the bok choy and sauté for 2 minutes.
5. Remove from flame and cover.
6. Remove the fish from the marinade and place on a baking dish. Add pepper and coriander and broil for about 12 minutes, depending on the thickness of the fish fillets.
7. To serve, place the broiled salmon fillets on a platter and cover with the sautéed bok choy mixture. Serves 4.

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Viva Buckwheat Kasha Pasta
Buckwheat is a great grain, abundant in amino acids, manganese and niacin. It is also rich in lignans, which help alleviate varicose veins. The soybeans in this recipe contain phytoestrogens, plant compounds shown to have many health benefits.
2 tablespoons olive oil
1 onion
2 cloves garlic, minced
_ cup celery, chopped
1 cup frozen small lima beans or sweet soy beans
1cup kasha
2 cups boiling water
2 cups whole wheat pasta cooked and drained

1. Sauté olive oil, onion and garlic in a saucepan for a few minutes, then add celery and beans and sauté for a few more minutes.
2. Add the kasha to the pot and stir.
3. Pour in boiling water, cover the pot and simmer on a low flame for 8 to10 minutes.
4. Remove from flame and let sit, covered, for 5 more minutes. In a bowl, combine the cooked kasha with the pasta, and serve. Serves 4.

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Black Bean Chunky Chili
Black beans are very high in folic acid and the amino acids leucine, lysine and valine. The tomatoes and peppers add vitamins C and A. The bok choy makes a significant contribution with calcium.
1 red pepper
1 green pepper
3 stalks bok choy including leaves, chopped
1 large potato, diced
1 parsnip, diced
1 tomato, chopped
1/4 cup barley
1 cup organic ketchup
1/2 cup hot water
5 cloves garlic, minced
1 large sweet onion, chopped
1 tablespoon ground cumin
1 tablespoon ground coriander
3 tablespoons olive oil
1 can black beans, rinsed and drained
1 can navy beans, rinsed and drained
1. Heat the olive oil in a heavy, deep saucepan over medium-high heat.
2. Sauté the garlic and onion for one minute.
3. Add the diced potatoes, parsnip and bok choy, and sauté for two more minutes.
4. Add the rest of the vegetables and spices, stirring constantly.
5. Add the ketchup, water, barley and the beans, stir well, cover the pot tightly, and simmer over a low flame for 40 minutes. Serves 4.

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Sesame Asparagus and Red Cabbage
Sesame seeds are a good source of vitamin E, calcium and zinc. Asparagus and red cabbage supply vitamins A and C, and asparagus is especially rich in folic acid. Red cabbage contains the indoles and glucosinolates, phytochemicals that have diuretic and anticarcinogic actions in the body.
16 asparagus stalks, ends trimmed off
_ of a red cabbage, in chunks
1 teaspoon garlic powder
1 teaspoon onion powder
_ cup sesame seeds

1. Rinse asparagus and red cabbage, and place into a steamer.
2. Sprinkle with the onion, garlic powder and sesame seeds.
3. Cover and steam for 8 to10 minutes, or until vegetables are tender but not overcooked. Serves 4.

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Citrus Butternut Squash
Butternut squash is one of the best sources of beta carotene. It is also rich in vitamin C, vitamin B6 and niacin. Pine nuts provide protein, the essential amino acids leucine and lycine, niacin and thiamin.
1 butternut squash
1 10 1/2-ounce can mandarin orange slices, in their own juice
1 cup pine nuts (pignolia)
1/4 teaspoon cinnamon

1. Bake the butternut squash in an oven-proof dish at 425 degrees for 45 minutes
or until well done. Cut it in half lengthwise. Scoop out the squash and discard the seeds.
2. Mash the squash, leaving some chunks.
3. Mix in the mandarin orange slices with their juice, the pine nuts and cinnamon. Serves 3 to 4.
Crispy Kale
Kale is very high in Vitamin A and zinc. The sesame seeds are rich in vitamin E and calcium.
10 kale leaves
2 tablespoons olive oil
_ cup sesame seeds
1 teaspoon onion powder

1. Heat oven to 375º.
2. Rinse kale leaves.
3. Brush the oil onto a cookie sheet. Lay the leaves on the sheet in a single layer. 4. Sprinkle the leaves with the sesame seeds and onion powder.
5. Bake in the oven for ten minutes. Serves 4.

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Easy, Healthy Baked Beans
Beans are rich in B vitamins, essential amino acids, magnesium, manganese and fiber.
2 tablespoons olive oil
2 15-ounce cans Organic Chili Beans
2 stalks celery, chopped
1 onion, chopped
3 cloves garlic, minced
2 tablespoons fresh basil leaves, chopped
1 teaspoon chili powder
1 teaspoon cumin
1 cup organic ketchup
2 tablespoons water
3 tablespoons honey

1. Heat the olive oil in a saucepan over a medium-high heat.
2. Sauté the onion, garlic and celery for two minutes.
3. Add remaining ingredients to the pot and stir.
4. Cover pot and simmer over a low flame for twenty minutes. Serves 4.

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Spanish Tofu Carrot Salad
Carrots are a super source for beta carotene. Tofu and miso are good protein sources because they contain many essential amino acids. They are also rich in phytochemicals, such as isoflavones and phytoestrogens, which have many health benefits. Parsley and cilantro contain calcium.
1 pound carrots
1 parsnip
1 red onion, thinly sliced
_ cup fresh parsley, chopped
1 tablespoon fresh cilantro, chopped
10 ounce extra firm tofu, crumbled
1 tablespoon sweet barley miso
2 tablespoons hot water
2 teaspoons garlic granules
3 tablespoons olive oil
3 tablespoons lemon juice
1 teaspoon black pepper
2 tablespoons vinegar

1. Slice carrots and parsnip into thin rounds and cook in boiling water for 7 minutes, or until tender.
2. Drain and transfer the carrots and parsnip to a large bowl.
3. Add the onion, parsley and cilantro to the carrots and parsnip.
4. Toss in the crumbled tofu.
5. Pour the hot water into a cup and mash the miso into it until a smooth paste forms.
6. Mix the miso into the carrot mixture.
7. In a small bowl, whisk together the olive oil, lemon juice, vinegar, garlic and pepper, and stir into the carrot mixture. Serves 6.

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Quinoa Pilaf
The following recipe contains quinoa, the grain that is highest in protein. It is an ideal, natural way to get a good balance of essential amino acids, such as tyrosine, tryptophan, valine and leucine. Quinoa is also high in B vitamins, calcium, iron and fiber.
1 tablespoon olive oil
1 sweet onion, chopped
3 cloves garlic, minced
1 can chopped tomatoes
2 stalks bok choy, chopped
2 teaspoons cumin
1 teaspoon coriander
1 tablespoon basil
1 teaspoon turmeric
_ cup currents
1 cup quinoa
2 cups water

1. Heat the olive oil in a saucepan over a medium-high heat.
2. Sauté the vegetables and spices for two minutes.
3. Add the 2 cups of water to the pot and heat to almost boiling.
4. Pour in the quinoa, mix well, cover the pot, and simmer over a low flame for 20 minutes. Serves 4.

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Gingered Tofu with Red Pepper
The following recipe uses dark red and green vegetables, which contain lots of antioxidants, including beta carotene and vitamin C. The sesame seeds are rich in Vitamin E.
1 pound extra firm tofu
1/2 cup low-sodium soy sauce
_ cup brown rice vinegar
2 tablespoons fresh cilantro, chopped
1 tablespoon fresh minced ginger
2 cloves garlic, minced
1 tablespoon raw maple syrup
_ cup green onions, chopped
2 tablespoons toasted sesame oil
2 red peppers, sliced
12 ounces fresh spinach
1/2 cup sesame seeds

1. Cut the tofu lengthwise into one-inch thin rectangular cutlets.
2. Combine the soy sauce, vinegar, cilantro, garlic, syrup and onions in a bowl and marinate in the refrigerator for at least half an hour.
3. Heat oil in a heavy skillet over medium-high heat.
4. Sauté the red peppers for two minutes.
5. Add the spinach and stir-fry for one minute.
6. Sprinkle the sesame seeds over the spinach and peppers. Remove the vegetables from the skillet and place in a bowl.
7. Place the tofu and marinade into the skillet and cook for about five minutes. Turn over the tofu and cook for one more minute.
8. Arrange the tofu on a large platter. Spread the spinach and red pepper over the tofu and drizzle some of the marinade remaining in the skillet over them. Serves 4 to 5.

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Caribbean Salmon
This recipe combines omega-3 essential fatty acids, essential amino acids and vitamin B12 from the fish, with the powerful antioxidants beta carotene and vitamin C in the fruit. The tomatoes also provide the phytochemical lycopene.
4 salmon fillets
_ fresh lemon
1 sweet onion, chopped
1 tablespoons olive oil
2 ripe mangos
2 ripe tomatoes, chopped
_ cup unsweetened apricot preserves
2 tablespoons fresh dill, chopped

1. Preheat oven to 400º.
2. Heat olive oil in a heavy skillet over a medium-high heat.
3. Sauté the onion for one minute, or until caramelized.
4. Add the tomatoes and sauté for one or two minutes.
5. Peel the mangos, and chop their flesh into small pieces.
6. Add the mangos and apricot preserves to the skillet and sauté for 1 minute.
7. Arrange the salmon in an oven -proof baking dish.
8. Squeeze the lemon over the salmon fillets, then spread the mango mixture over all.
9. Bake in the oven for 40 minutes. Serves 4.

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